Treatment (diet, lifestyle, physical activity, medications)
Food
You are not required to eliminate foods you enjoy. For an excellent chance of long-term success, work with your nutritionist to create a diet plan that includes your favorite foods with minor modifications, so you do not feel deprived and can adhere to it for the long term. Several examples of this include substituting cauliflower rice for white rice as a side dish or substituting zoodles made from other vegetables or squash for pasta so that you can enjoy your beloved dish with less starchy food.
Several drinks
People with diabetes may need to adhere to a healthy diet, but this does not only include water. There are a variety of ways in which beverages can affect your blood sugar level. Few suitable beverages for diabetics are:
Black tea and coffee
The water
Cappuccino with nonfat milk
Herbal infusion Vegetables
Radicchio Spinach
Lifestyle: Broccoli Avocado Asparagus Carrots Tomatoes
Healthy lifestyle choices may assist you in bringing your blood glucose level to normal levels or almost preventing it from rising to levels associated with type 2 diabetes. To prevent prediabetes from developing into diabetes, you should:
Consume nutritious foods: choose foods that are low in calories and cholesterol and high in fiber. Consequently, emphasize vegetables, fruits, and whole cereals. Consume a variety of foods that help you achieve your objectives without sacrificing nutrition or flavor.
If you are obese or overweight, eliminate 7 to 5 percent of your body weight, or approximately 14 pounds (6.4 kilograms). If you weigh approximately 200 pounds (91 kg), you can reduce your risk of developing diabetes.
Be more energetic: Aim for nearly 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week.
Physical exercise
Exercise is the most effective treatment for prediabetes for a number of reasons. First, a fitness regimen may help you reduce the excess weight that increases the risk of prediabetes without resorting to extreme dieting. In addition, when you exercise, your body uses more glucose, which helps remove it from your blood. Lastly, exercise may activate a cell receptor known as GLUT-4, which helps assimilate sugar from the blood and transport it into the cells. Both resistance training and cardiovascular exercise help to activate the GLUT-4 system.
The American Diabetes Association recommends nearly 150 minutes of routine physical activity per week, which typically occurs five times for an average of 30 minutes per session. However, you can also divide it into lengthier workouts on days when you have more time. If you anticipate being extremely occupied exercising on others, you should prepare accordingly. If your healthcare provider has advised you to lose weight because you have prediabetes, but you do not know where to begin (or you have attempted every diet), we can help.
